Chicken, corn and rice soup

This is a filling soup that is a variation on the traditional chicken and corn soup, with a few extra flavours and nutrients. It’s a really easy soup, perfect for those winter days or nights when you need something comforting and warm.

Always buy organic chicken were possible, as it’s better for you and healthier.

Nutrition rundown

• Provides high-quality lean protein (21.2g per serve) from chicken to support muscle repair, immune function and satiety.
• Low calorie content makes this a light but filling meal option.
• Contains beta-carotene (vitamin A precursor) from carrots and capsicum to support eye health and immunity.
• Corn and rice supply steady-release carbohydrates for gentle energy without being overly heavy.
• Offers over 11% of daily fibre needs, helping digestion and gut health.
• Naturally rich in vitamin C from capsicum and coriander to support collagen production and immune defence.
• Provides important B vitamins (especially B3 and B6) from chicken to assist energy metabolism.
• Supplies potassium and magnesium from vegetables for fluid balance and nerve function.
• Relatively high sodium content (from stock), so using a reduced-salt stock would significantly lower sodium.
• Very low in added sugars, where the sweetness comes naturally from carrot and corn.
• Low in saturated fat, supporting heart health.
• Hydrating due to high fluid content from stock base.
• Gluten-free when using plain rice.
• Easily adaptable: can increase protein by adding extra chicken or fibre by increasing vegetables.

Ingredients

• 1/4 cup jasmine rice (or any long grain rice)
• 4 cups chicken stock
• 2 skinless organic chicken thigh or breast fillets, coarsely chopped/shredded
• 2 medium carrots, julienne into 5cm strips
• 1 red capsicum, sliced into 5cm strips
• 125g frozen (or canned or fresh) corn
• Handful of coriander leaves, chopped

Method

1. Add the chicken stock to a heavy, iron-based pot.
2. Add the rice and bring to the boil, covered with the lid.
3. Once the water has reached the boil, reduce the heat and simmer for about 10 minutes or until the rice is softened.
4. Add the chicken and cook for 20 minutes
5. Then add the carrot, capsicum and corn and cook on a medium heat for a further 10 minutes.
6. Serve garnished with the coriander.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.